Why is it not recommended to eat rice and noodles for fitness

Moderate intake of rice and noodles during exercise can help to reduce fat more efficiently, but it is not completely prohibited. The glycemic index of refined carbohydrates is relatively high, which may affect blood sugar fluctuations and fat metabolism, but a reasonable combination can still serve as an energy source. The main reason why fitness enthusiasts reduce their consumption of rice and noodles is due to their high glycemic index. Refined carbohydrates are digested and absorbed quickly, which can easily lead to a rapid increase in blood sugar and stimulate the secretion of large amounts of insulin. Elevated insulin levels promote fat synthesis while inhibiting the activity of lipolytic enzymes, which is not conducive to fat burning after exercise. Long term excessive intake may also trigger insulin resistance and increase the risk of metabolic syndrome. For muscle building individuals, moderate intake after training can promote glycogen recovery, but it should be accompanied by high-quality protein and dietary fiber.

In special circumstances, it is still necessary to retain some staple food intake. Timely supplementation of fast carbon after high-intensity training can help with muscle repair, completely eliminating the possibility of training fatigue and decreased basal metabolism. Long term low-carbon diet for female fitness enthusiasts may lead to endocrine disorders. It is recommended to choose low sugar staple foods such as brown rice and whole wheat noodles instead of refined rice and noodles, and pair them with green leafy vegetables and chicken breast meat to balance nutrition. A small amount of slow carbon intake can be taken 2 hours before exercise to maintain endurance, and protein supplementation should be prioritized within 30 minutes after exercise.

Fitness diet should adjust the carbon water ratio according to training goals and individual differences. It is recommended that the daily intake of staple food for ordinary fitness enthusiasts be controlled at 150-200 grams. Prioritize using compound carbohydrates such as oats and sweet potatoes, paired with sufficient vegetables and low-fat protein. Avoid deep frying or high sugar cooking methods, and pay attention to monitoring changes in body fat percentage and muscle mass. Long term strict low-carbon measures should be carried out under professional guidance to prevent nutritional imbalance and the risk of sports injuries.